Summer is the perfect time to go outside and have fun. It’s often listed as the best time of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you’re swimming, running or cycling. If you are heading out to exercise, be sure to follow the tips below to avoid heat exhaustion or heat stroke!

  1. The Time of Day is Important: Avoid exercising from 10 a.m. to 3 p.m. It is the hottest part of the day. Generally, the early morning is the best time to work out, especially if it is going to be scorcher that day.
  2. Wear Loose, Light Colored Clothing: A lighter the color will help reflect heat. Cotton material will help with the evaporation of sweat. You may also want to try specially designed “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
  3. Sunscreen is a Must: It is important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. Be sure to stock up on the “active” or “sweat resistant” brands!
  4. Stay Hydrated: Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack. Take a drink every 15 minutes, even when you are not thirsty. When you are done with your workout, have a few more glasses of water.
  5. Choose Shaded Trails or Pathways: They will keep you out of the sun.
  6. Check the Weather Forecast: before you start your workout. If there is a heat advisory, meaning high ozone and air pollution, take your workout indoors. These pollutants can damage your lungs.
  7. Listen to Your Body: Stop immediately if you are feeling dizzy, faint or nauseous.
  8. Educate Yourself: Be familiar with the signs of heat stroke and heat exhaustion! You can learn more on the CDC Extreme Heat website!

With less to manage during the summer, it’s a great time to start an exercise routine to continue into next school year! Always listen to your body and be sure to stop when it is telling you its had enough!